Uncertainty is inherently uncomfortable, our brains prefer predictability because it feels safer and more manageable. Right now, many people are experiencing prolonged ambiguity: for instance, a teachers’ labour action in Alberta has left families, educators, students, and local businesses juggling unexpected changes.
We can’t eliminate every unknown, but we can learn ways to respond so uncertainty causes less distress and leads to fewer impulsive or harmful choices. The following five DBT-based skills are practical steps you can use when the future feels unclear.
1. Prioritize the basics
When pressure mounts, basic self-care is often the first thing to slip. Yet sleep, regular meals, movement, fresh air, and daylight are foundational for emotional stability. Skipping any of these tends to make you more irritable, less focused, and quicker to react.
Small, consistent changes matter more than perfection. Aim for one realistic improvement, an extra 20 minutes of sleep, a short walk, or a nourishing snack, and notice how it influences your mood and patience. These habits support your capacity to cope and make other coping skills easier to use.
2. Practice radical acceptance
Radical acceptance means acknowledging reality exactly as it is, without spending energy denying or fighting it. This does not mean you approve of the situation, only that you stop adding more suffering by resisting facts you cannot change.
For example, if you’re affected by a teachers’ strike, a radical acceptance statement might be: “Classes are suspended; I don’t know how long this will last; I can’t control the bargaining decisions.” Naming the facts creates space to choose practical responses rather than reacting from frustration alone.
3. Schedule one enjoyable thing each day
Stress makes it easy to forget that joy and rest are part of staying well. Plan one small, pleasurable activity each day and put it on your calendar like any other appointment. When pleasant moments are treated as optional, they often don’t happen.
Make a short list of simple activities you like, calling a friend, reading a chapter, trying a new tea, a short walk, or baking something. On busy days keep it brief; on quieter days allow something longer. Committing to this helps lift mood, increase motivation, and remind you you still matter.
4. Ride the waves of emotion
The DBT "ride the wave" approach teaches that intense feelings surge and then fade, much like ocean waves. The aim is to tolerate the emotion without acting impulsively, to notice, breathe, and let it pass.
When a strong feeling hits, try saying to yourself, “I will ride this wave.” Use a grounding image or visualization if that helps. Remind yourself the sensation will peak and then decrease. Practicing this builds confidence that you can handle big emotions without being overwhelmed.
5. Use body-based relaxation techniques
Stress is stored in the body, so calming the nervous system often requires deliberate physical actions. These methods are not about pretending to be calm; they help your body move out of fight-or-flight so your mind can follow.
- Slow, intentional breathing: Try paced breathing or the physiological sigh to signal safety to your nervous system.
- Progressive muscle relaxation: Tense and then release muscle groups, paired with steady breathing.
- Shake or move: Shake out your limbs, dance, or do gentle movement to discharge tension.
- Self-massage or tools: Use your hands, a foam roller, or a massage tool on tight areas.
- Warmth: A hot shower, bath, or warm compress can soothe muscles and reduce arousal.
Putting it together
These tools won’t make uncertainty vanish, but they reduce the extra suffering that comes from unhelpful reactions. Each skill helps you tolerate difficult feelings, preserve energy, and make clearer choices. With practice, you’ll build resilience and increase your ability to cope when situations remain unclear.
Finding support
If uncertainty is causing severe distress or interfering with daily life, reaching out to a counsellor, psychotherapist, or addiction professional can help. This article is intended for educational purposes and is not tailored medical advice. For more mental-health resources and practical guides, readers can explore content on AddictionTube and consult a regulated clinician in their area.
If you’re looking for a therapist or counselling in Canada, consider contacting a regulated mental-health professional who can provide individualized support.
